Warm Up:
1 mile run
..then 2 Rds of:
11 Sumo PVC - OHS (Get Wide and Low)
5 Bruce Lee Push Ups
Power:
Thurster 3-3-3-3-3WOD
3RFT of:
15 KB Swings
10 Right Arm KB Waiters Lunge
15 KB Swings
10 Left Arm KB Waiters Lunge
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Excellent efforts on the Power portion of the WOD - THRUSTERS! Better than Burpees...but only in the low rep range! Great focus on the stability overhead. LOVE the fight you guys showed. Truly loved seeing the lock out on top and the extreme efforts to balance, maintain, and keep the strong over-head position.
As a group you all showed a MASSIVE improvement on the powerful strong F Squat out of the hole. Creating that momentum and gradually increasing acceleration with hips IS THE KEY.
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